Core 360º

Core

Strengthen the core from all directions.

Integrating core moves can be challenging, given all the other work that needs to be done in a 45- to 60-minute class. Sometimes instructors skip core training or
inadvertently leave it out because of time constraints and/or lack of preparation. Integrate this important element within the framework of your class after completing lower-body work. In lower-body exercises (e.g., squats, lunges), an activated core is needed to ensure proper form—wait until after those big movements are finished before fatiguing the core further.

Each of the following movements—quadruped, side plank, bicycle and plank—is intended to work one area of the core but engages other areas for support or “synergy.” Alignment, core engagement and proper shoulder girdle and hip positioning are all important aspects of these exercises. Know how to perform, regress and progress each of these moves before adding them to your class. Start with 30 seconds per exercise and increase to 2 minutes, repeating 1–2 times. Flow continuously with little rest in between.